Strength: Back Squats.

A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat 6*3*90% 3RM

MetCon: 15min AMRAP

3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU

A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing